CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
1:00 bike or row
5 inchworm + push-ups
5 over/under-the-fence/direction
1 set:
1:00 bike or row
10 alternating plank shoulder taps
5 elbow-to-instep/leg
1 set:
5 push-ups (from the knees as needed)
:20 Samson stretch/leg
SPECIFIC WARMUP
Strict handstand push-up | 8:00
3-5 dip-drive + shrugs
3-5 hang muscle cleans
3-5 hang power cleans
5-10 hang power cleans
BUILD-UP
2-3 sets:
5 hang power cleans
– Build in load.
– Rest 1:00 between sets.
MINI ROUND
3 hang power cleans
3 strict handstand push-ups or scaling option
WORKOUT
Metcon (AMRAP – Rounds and Reps)
rx
AMRAP 8:
5 hang power cleans (105/155 lb)
5 strict handstand push-ups
intermediate
AMRAP 8:
5 hang power cleans (75/115 lb)
3 handstand push-up negatives
beginner
AMRAP 8:
5 hang power cleans (35/45 lb)
5 dumbbell shoulder presses (15/20 lb)
SKILL WORK
4 rounds:
Dumbbell overhead walking lunges (50 ft)
– Rest 1:00 between rounds.
COOL DOWN
1:00 banded shoulder stretch/side